Dr. Rhonda Patrick Supplements Overview

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Dr. Rhonda Patrick has spent years learning about the effects of nutrition on the body, and she’s developed a list of go-to vitamins and supplements for improving health. We scoured Rhonda’s tweets, podcast episodes, and other Q&A sessions to figure out what she’s taking right now. Check out the list below to see what supplements you might want to incorporate into your own daily diet.

 

Before You Start: A Note About Supplements

Many of the supplements we discuss below are available over the counter, but you should not let that blind you their potency. Taking too much of some supplements, such as vitamin D, can lead to potentially serious health consequences.

While it’s probably safe to start a multivitamin supplement to increase your intake of essential micronutrients without first checking in with a doctor, you should go in for a checkup and blood test if you plan to radically change your diet. A blood test, especially, can help you pinpoint your body’s specific deficiencies so you can target them through diet and supplements.

Dr. Rhonda Patrick Supplements — Daily Core List

This core list is the backbone of Rhonda Patrick’s daily supplementation; they’re the vitamins, minerals, and compounds that she won’t go without.

Multivitamin

Recognizing that no one’s diet is perfect, Rhonda Patrick takes a multivitamin every day. This type of supplement is the perfect way to ensure your body is getting the nutrients it needs, including those that are difficult to find in the average diet.

Rhonda Patrick’s top pick

Rhonda’s long-time multivitamin supplement is Pure Encapsulations O.N.E. She’s praised it for its healthy variety of essential micronutrients and serving size — many other multivitamins require that you take two or more pills per day, whereas this brand’s serving size is just one capsule.

 

Dosage

Rhonda Patrick takes one pill per day as this multivitamin supplement contains the right ratio of nutrients in just one serving.

Vitamin D

Rhonda Patrick has long advocated the importance of proper vitamin D levels. And for good reason: One study suggests that over 40% of Americans are deficient in this important nutrient.

According to a study is the British Medical Journal, it’s speculated that vitamin D supports immune function and can specifically help prevent respiratory tract diseases.

The problem is that it’s not easy to get vitamin D from food. Instead, the human body makes most of it from exposure to sunlight. But even that is typically not enough, which is why vitamin D supplementation is important.

Also vital to note that is vitamin D is fat soluble, so it’s possible to get too much of it, which could negatively impact your health. For this reason, it’s imperative that you regularly check your vitamin D levels to make sure they’re within an acceptable range. Rhonda keeps hers between 40 and 60 ng/ml, which she monitors with blood testing.

Rhonda Patrick’s top pick

Rhonda’s top choice for vitamin D supplementation is Thorne Research Vitamin D-1000.

Dosage

To maintain her vitamin D levels, Rhonda takes 5,000iu daily of her Thorne Research supplement. Her multivitamin already contains 2,000iu, so she takes three additional Thorne Research capsules to get to 5,000iu.

Magnesium

Magnesium is another nutrient that many American’s don’t get enough of, with one study showing that nearly 50% of the population is deficient.

Because the multivitamin Rhonda takes doesn’t contain magnesium, she supplements it separately. However, she notes that she doesn’t get 100% of her recommended daily allowance in pill form. Instead, she aims for 30% from supplementation and 70% from diet, specifically leafy green vegetables.

Magnesium helps with energy production, supports muscle and nerve function, and assists with DNA repair, so it’s important that you maintain adequate levels.

Rhonda Patrick’s top pick

Dr. Rhonda Patrick uses magnesium glycinate from Pure Encapsulations.

Dosage

Because Rhonda gets the majority of her magnesium from her diet, she takes just one 120 mg capsule daily. If you’re not eating enough leafy green vegetables, you may need to supplement more.

Omega-3 Fish Oil

Your body can’t make omega-3, so it can only get it through food or supplements. The problem with trying to get your recommended daily allowance through food, specifically fish, is that you can expose yourself to an excess of heavy metals.

A better way to supplement this nutrient is to take fish oil. Omega-3 and fish oil help the body in numerous ways, including lowering blood pressure, reducing triglyceride levels in the blood, and improving the pain and tenderness associated with rheumatoid arthritis.

Rhonda Patrick’s top pick

Rhonda’s preferred fish oil supplement is Norwegian PURE-3. It comes in two versions, high DHA and high EPA, of which she takes both.

Norwegian PURE-3 can be hard to find due to supply issues. If you’re having trouble locating it, you can also try Nordic Naturals EPA Xtra, the fish oil supplement that Rhonda used before Norwegian PURE-3.

Dosage

Each day, Rhonda takes 2g of Norwegian PURE-3’s high DHA formula and 2g of the high EPA formula.

Dr. Rhonda Patrick’s Supplement List — Additional Supplementation

Here are more supplements that Rhonda Patrick takes, often on a daily basis. Each offers its own health benefits that contribute to a stronger body and mind.

Collagen

Rhonda added collagen to her supplement list after checking out a study that suggested it could improve joint health by supporting the creation and maintenance of connective tissue. It’s also known for its ability to slow the signs of aging.

Rhonda Patrick’s top pick

Rhonda mentioned in an Instagram post that she uses Great Lakes Hydrolyzed Collagen.

Dosage

Rhonda’s preferred collagen supplement comes in powder form, so she usually takes in it in her smoothies and teas. If you’re interested in trying it in smoothie form, check out our breakdown of Rhonda Patrick’s smoothie recipes.

Melatonin

Rhonda has often discussed the importance of getting a good night’s sleep. To help ensure she gets her zzz’s, she takes a melatonin supplement. Melatonin is a hormone that you make naturally. Your body ramps up production at night to help you get to sleep, and then it tapers off as you reach morning.

But as you age, your body makes less melatonin, which could lead to less restful sleep. You can help stave this off by taking a melatonin supplement before you head to bed.

Rhonda Patrick’s top pick

Rhonda’s preferred melatonin supplement is made by Pure Encapsulations.

Dosage

Rhonda Patrick takes 9 mg of melatonin nightly, which is equal to three servings of Pure Encapsulations’ formula.

Nootropics

Nootropics are substances or supplements that improve cognitive function, assisting with attention, creativity, memory, and motivation.

Unlike some health gurus, Rhonda is very particular about which nootropics she’ll take. She doesn’t use compounds that are inhibitors of enzymes in the brain and won’t touch anything that hasn’t been on the market for a long time.

Rhonda Patrick’s top pick

Rhonda creates her own nootropic drink by mixing some of her favorite ingredients. She gets Lion’s Mane Mushroom from Laird Superfood and a cocoa flavanol supplement from Cocoavia.

Dosage

Rhonda makes her nootropics drink whenever she needs a boost in cognitive function. In addition to Lion’s Mane Mushroom and cocoa powder supplement, she also adds coconut powder, MCT powder, stevia, cinnamon powder, and water.

RELATED READING: Tim Ferriss Nootropic Brand Recommendations

Omega-3 Phospholipids

In addition to the omega-3 that she gets from her fish oil supplement, Rhonda also makes sure to get omega-3 phospholipids for better brain health. She used to take krill oil for this, but she’s since made the switch to wild salmon roe caviar so she can get it naturally.

In a research paper she published in 2018, Rhonda suggests that getting DHA in phospholipid form could reduce the risk of developing Alzheimer’s disease.

Rhonda Patrick’s top pick

Rhonda buys wild Alaskan salmon roe caviar in bulk from VitalChoice.

Dosage

She enjoys her wild salmon roe caviar several times a week, usually on avocado with a splash of lemon juice. Curious about what else Rhonda eats? Check out these Rhonda Patrick recipes.

Pyrroloquinoline Quinone (PQQ)

After reviewing studies that showed that PQQ reduced inflammation and improved cognitive function, Rhonda added the supplement to her rotation. It works by improving blood flow to the brain, which brings more oxygen.

Rhonda Patrick’s top pick

Rhonda Patrick takes Life Extension’s PQQ Caps.

Dosage

Right now, Rhonda takes two capsules (40 mg total) once per day.

Probiotics

To keep her gut health in check, Rhonda Patrick regularly takes a probiotic. But she notes that it’s important you choose a quality supplement. Otherwise, you may be purchasing a product that doesn’t deliver on its promises — a bottle may indicate 100 billion live bacteria, but you may only receive a fraction of that if the probiotic is kept in inhospitable environments.

Rhonda Patrick’s top pick

Rhonda’s current probiotic comes from Visbiome. It’s available in powder and capsule form, with Rhonda preferring the powder with 450 billion live bacteria per packet. This product arrives with a cold pack to maintain its potency.

Dosage

Rhonda takes a maintenance dose of Visbiome probiotics once per week or once every two weeks.

RELATED READING: Dr. Rhonda Patrick Probiotic Supplement Choice

Sulforaphane

Sulforaphane is a compound that has shown promising health benefits, acting as an antioxidant, antimicrobial, anti-inflammatory, and more.

When Rhonda first incorporated sulforaphane into her routine, it was by way of broccoli sprouts that she grew herself. These days, she gets it from a sulforaphane supplement or moringa powder — Rhonda doesn’t have time to grow her own broccoli sprouts anymore.

Rhonda Patrick’s top pick

Rhonda’s preferred sulforaphane supplement is called Prostaphane. This product is only available in France, so she has it shipped to her through a third party. She also gets her sulforaphane from morgina powder, which she adds to smoothies.

Dosage

Rhonda takes two tablets of the sulforaphane supplement Prostaphane daily and adds morgina powder to her smoothies.

Ubiquinol

Ubiquinol, a form of the supplement CoenzymeQ10, has a key role in the production of the energy that your cells need to keep your body functioning properly. Rhonda likes this particular version because she believes it’s more bio-available.

You can get ubiquinol through your diet, but Rhonda chooses to supplement to make sure she hits her preferred target.

Rhonda Patrick’s top pick

Rhonda takes Ubiquinol-QH in 200 mg capsules from Pure Encapsulations.

Dosage

Dr. Rhonda Patrick takes one 200 mg capsule daily.

Vitamin K2

Vitamin K comes in two forms: K1 and K2. You can get K1 pretty easily through your diet by eating plenty of leafy green vegetables. Getting K2 is a bit more difficult as it’s mostly found in fermented foods, which many Americans don’t consume on a regular basis.

Vitamin K1’s primary role is to help the liver produce blood-clotting proteins. Any K1 that’s left in your body is then used to transport calcium. The problem is that if you’re deficient in K1, you won’t have enough of the vitamin to help with calcium transport.

This is where vitamin K2 comes into play. It’s not used by the liver, so it can immediately work to aid calcium transportation.

Rhonda Patrick’s top pick

Mega Vitamin K2 from Life Extensions is the product that Rhonda Patrick uses.

Dosage

Rhonda takes one 45 mcg softgel daily.

Wrapping Up

Everybody and every body is different, so don’t worry if you’re feeling overwhelmed by this Dr. Rhonda Patrick supplements list. There’s a lot of info here, but there’s no rush to snag these vitamins and supplements right away.

If you’re wondering where to start, consider some of Rhonda’s core supplements — a multivitamin, magnesium, and fish oil. Remember that vitamin D can be dangerous in high doses. So rather than jump on that one, instead connect with your doctor to learn more about what your body needs — a quick exam, simple blood test, and review of your medical history can paint a clear picture of where deficiencies may lie so you can figure out next steps.

Want to unlock better health through your diet? Our biohacking for beginners guide should be your next stop.